Ceylon vs Cassia Cinnamon: Safety Guide

Two Types of Cinnamon

Most cinnamon sold in supermarkets is actually cassia, not true Ceylon cinnamon. Understanding the difference matters for both flavor and health.

Ceylon Cinnamon (True Cinnamon)

Cinnamomum verum has delicate, complex sweetness with citrus undertones. The bark is thin, fragile, and rolls into tight quills. It contains negligible coumarin.

Cassia Cinnamon

Cinnamomum cassia is bolder, spicier, and more pungent. The bark is thick and hard. It contains significant coumarin, which can cause liver damage in high doses.

The Coumarin Concern

Cassia contains 1-4% coumarin by weight. The European Food Safety Authority recommends no more than 0.1mg per kg body weight daily. For a 70kg adult, that is roughly 1 teaspoon of cassia per day.

When Ceylon Is Worth the Premium

• Daily consumption (oatmeal, smoothies, coffee)
• Supplements and health tonics
• Delicate baking where subtle flavor matters
• Children's recipes

When Cassia Works Fine

• Occasional baking and holiday recipes
• Savory dishes with small amounts
• Mulled drinks where bold flavor is desired

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